HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
:30sec Bike

:20/:20 Banded Front Rack Mobility

15 Banded Pull Aparts

6/6 KB Halos

6/6 KB Windmill

:30sec Row

*build effort on the bike and the row over the course of each set

B: Metcon (10 Rounds for time)

Every 3:00 for 30:00 (10 Sets, 5/each)

Station 1:

10/7 Cal Row or Ski or 8/5 cal Bike

10 Bar Facing Burpees

10 Thrusters (R+75/55, Rx 65/45)

Station 2:

10 Overhead Squats (R+75/55, Rx 65/45)

10 Lateral Burpees Over Bar

10/7 Cal Row or Ski or 8/5 cal Bike

C: Warm-up (No Measure)

Mobility
1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose